“Should I run after lifting weights?”
“I heard doing cardio first burns more fat — is that true?”
These are common questions we get from men at Gran Gym 💡
Today, we’re breaking down the optimal order of strength training and cardio, depending on your goals!
✅ Bottom Line: Adjust the Order Based on Your Goal!
💥 ① Want to Build Muscle & Get Lean? → Strength Training First!
✔ Focus on fully stimulating your muscles with weight training
✔ Follow with cardio to boost fat burning
💡 Why:
After strength training, growth hormone levels rise, increasing fat-burning efficiency.
First, build. Then, burn. That’s the winning flow.
Recommended example:
Bench press → Lat pulldown → Plank → 20 min stationary bike
💨 ② Priority Is Fat Loss? → Cardio First Is OK!
✔ Start with longer cardio sessions to reduce body fat
✔ Add light-to-moderate strength training for toning and metabolism boost
💡 Why:
If you have significant fat to lose, burning more calories upfront may lead to faster visual changes.
But be cautious — neglecting strength work entirely can risk muscle loss.
Recommended example:
30 min walking → Core, glutes, back exercises (low-to-moderate intensity)
🔄 ③ Short on Time? → Combine Both with Circuit Training!
✔ Alternate cardio and strength moves to stimulate your whole body in less time
✔ Improve endurance, burn fat, and sculpt simultaneously
Recommended example:
10 squats → 30 sec jumping jacks → 10 push-ups → 1 min bike… repeat 3 rounds!
💬 A Word from Our Female Trainers
“When you decide what you want to prioritize,
we can help craft the best sequence and routine — that’s the power of personal training! ☺️”
✅ Your Routine’s Order Changes the Results — So Let’s Figure It Out Together!
✔ Balance strength and cardio to match your goals
✔ Get a custom program designed for your fitness level and lifestyle
✔ Get advice on frequency and intensity you can actually stick to
At Granfitness, we support you with smart, effective body transformation — no wasted effort.
This article was introduced by “Gran Fitness,” a personal gym exclusively for men.
At Gran Fitness, our beautiful trainers provide training mainly for men in their 30’s and older who want to be popular with the ladies.
Why don’t you enjoy building your body to be popular? We also welcome you to join us for health improvement and weight loss.
In addition to personal training, we can also provide stretching and on-site training.
If you are looking for a personal gym in Bangkok, Thailand, or if you want to be trained by a beautiful trainer, please visit “Gran Fitness”!
We are waiting for your trial reservation!
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